"You should never miss out on an adventure because you have to go alone." -Alyssa 

This is my solo journey through Chiang Mai, Thailand where I trekked through the jungle, fed & bathed the elephants, stayed overnight in a local Karen Village, roasted coffee on the rooftop overlooking the Doi Ithanon mountains, tasted some of the best local foods, ate my first ant, got my first tattoo and so much more.

My Itinerary for Chiang Mia:

Follow @alyssaritchey1 for more traveling adventures!

Recapping my last 3 days leading up to the World Championships. How my period got in the way of it all, oh travel wasn't exactly on my side either.

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Follow @alyssaritchey1 on the IG.

This podcast answers the questions you asked me about my training, mindset, sponsors, coffee, weight cut, nutrition, technique, & so much more. 

Be sure to leave a 5 star rating & review to help the podcast grow bitty strong!

TRADE COFFEE> http://s.trdcfe.me/tPphB

“Sleep is not the end of your day, it's the beginning of tomorrow”-Doctor Durmer

Doctor Jeffrey Durmer, Team USA’s sleep doctor & Chief Medical Officer of FusionHealth & FusionSleep.  Doctor Durmer is going to discuss the importance of sleep for an individuals health and life style.

ChiliPad- use https://trk.chilitechnology.com/SH2z

How much sleep should an individual get?

Circadian Rhythm

Why am I so exhausted by 1pm? What can I do to bring me out of this slump?

How much caffeine is too much caffeine? Can caffeine improve or hurt performance?

Comparing C4, Redbull, Caffeine for performance enhancements, or for wakefulness which one is best?

How long should I nap to help my body recover and my mind function better?

Why you should NOT wear sunglasses in the morning.

How can a person that works in a no natural sunlight area what can they do at their desk to be more awake?

Light boxes.

What should your sleeping environment look & feel like to help you get the best night sleep.

How can poor sleep affect an athlete's recovery process?

What is the ideal room temperature to sleep in?

REM sleep & body temperature

Noise control

Melatonin before bed-- how does it function? When should I take it and how much should I take?

Why long clinical hours or work hours as a medical professional is a problem.

How sleep can improve your health.

How does exercise affect sleep?

How can food affect sleep?

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To add light therapy to your routine, here are the best options (circadian rhythm clinical research proven):

1) For Blue light therapy (most specific for circadian activation): Phillips GoLite BLU Energy 

2) Another Blue light therapy lamp I like is the Lite Book made in Canada, however, they are in the process of applying for FDA approval as a medical device (only available with a prescription) so they are not selling new Lite Books right now. I mention this in case you see it online and wonder about it (they have a lot of research behind their product).

3) For full spectrum light therapy (brighter that blue light therapy and just as effective): Circadian Optics Lumine Light Therapy Lamp

One word of caution, any effective light therapy device must emit at least 5000 Lux of light (preferrably 10,000 Lux), and always use it around arms distance away from your face, and do not look directly at the light - just direct it toward your face while you do something like work on a computer, eat, get ready in the morning, etc...

To get to know more about Dr. Durmer:

Fusion Sleep

@fusionsleep

Fusion Sleep BLOG

Follow Me:

@alyssaritchey1

YOUTUBE PAGE 

Benjamin and I discuss how we conquered our stresses and remained in control of our lives with purposeful practices we added to our day to day routines. 

For several years I dealt with stomach pains, no sleep, lack of energy, poor attention span in college, and not eating enough food or the wrong kinds of foods. Finally after several years of trail & error and getting some help from professionals I am finally gaining an understanding of what foods make me feel good.

Subscribe-Rate-Review on iTunes & Spotify to help the BittyStrong Podcast grow and reach others that might be struggling with their health.

Be sure to check out the diet company, Renaissance Periodization, has improve my eating habits for life and for weightlifting > https://renaissanceperiodization.com/diet-templates

Natalie Newhart makes her debut at the Crossfit Games in 2013, when she is unable to lift the deadlift (265lbs) in the last event known as the "Cinco's".  Natalie may have not been the strongest girl on the field, but she could destroy all the top games athletes in any gymnastic movement.  In 2014 Natalie injured her back, which kept her from qualify for the 2014 Crossfit Games, since then she was determined to qualify for the 2015 CF Games.  Natalie would do anything to make this happen even if that meant taking some drugs.  She was very against this until she realized her training was lacking & she was desperate to get to the next level.  Natalie and I discuss the hush hush topic of steroids in sports specifically Crossfit.  Natalie dives deep into her experience with the drug Anavar, why she took it, and why she continued to take it after she tested positive.  

Natalie is completely clean now. She has her life back in her hands, she is teaching people to understand nutrition and what it means to be healthy in the gym without being competitive all the time.

You can find Natalie on Instagram @Natalie.newhart 

My life as an athlete. 

I guide you through my life as an athlete from a young girl in gymnastics, through my teens as a weightlifter, skateboarder, track & field athlete & a touch of weightlifting.  During my twenties dabbling for 3 1/2 years in Crossfit to now in my late 20's and at 30 years old weightlifting.  The mentally rough times & physically demanding days, I expose it all for you.

How to select your snatch and clean & jerk numbers for competition.  Alyssa discusses how new athletes, athletes that are trying to qualify for national level, or international level competitions should select their numbers prior to competition.  Also Alyssa discusses how Max and her choose the numbers she attempted at the 2019 Pan American Championships.

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Be sure to follow my journey on instagram @alyssaritchey1

Tiffany Dallas-Kish, DPT, is a physical therapist specializing in evaluating and treating pelvic floor dysfunction, and other health conditions pertaining to women. 

Urinary incontinence is a dysfunction many women athletes suffer with when moving heavy weights around.  Alyssa shares the first time she peed on the platform & the criticism she received, & the way she improved her issue. Tiffany discusses many topics on how to prevent & manage urinary incontinence, what types of women struggle with this dysfunction, & she answers a few side questions she received online from women.

*Sorry about the volume,  I tried to edit the podcast as best as I could so you could hear her speak.  Next week this won't be an issue, my apologies. 

For further questions direct message Tiffany on Instagram @tdallas13

If you live in the area & are interested in a consultation or an evaluation please contact Tiffany at PTLink 419-559-5591